Why practise on calm days?

When you are very breathless or frightened, it can be hard to learn anything new. Your body quite rightly focuses on survival and “getting through this moment”. That is why many hospital and rehabilitation teams suggest practising simple breathing routines on calmer days, when you feel reasonably settled.

Practising when you are comfortable helps your mind and body to:

• Get used to the feeling of slower, easier breathing.
• Learn that these patterns are safe, not a threat.
• Build a “muscle memory” so the routine is more automatic when you are stressed or breathless.
• Notice which approaches suit your body best – everyone is different.

A quick word about safety and comfort

The routines on this page are gentle and are commonly used in UK breathing and rehabilitation services. However, they are still general suggestions. They are not a prescription for any one person.

• Follow any specific breathing exercises given to you by your GP, respiratory team, physiotherapist or cardiac team first.
• Stop the exercise if you feel dizzy, faint, in pain, extremely breathless or unwell.
• Use a comfortable position – seated, supported standing, or a resting posture that feels safe for you.
• Keep nearby any inhalers, medicines or devices you have been told to use when symptoms flare.

If you notice new or rapidly worsening symptoms, seek medical advice rather than trying to breathe through it alone.

Choosing a comfortable starting position

You can use many of these routines in the positions described in our guide “Positions That Make Breathing Easier (Without Special Equipment)”. A few good options include:

• Sitting on a firm chair, feet flat on the floor, shoulders relaxed.
• Sitting and leaning forward slightly, with your forearms resting on your thighs or a table.
• Standing leaning on a worktop or rail, with your knees relaxed.
• Resting propped up on pillows in bed, if that is how you are most comfortable.

There is no single “perfect” position. The right one is the one that makes your breathing feel easiest and your body feel supported. It is usually easier to practise when:

• The room is reasonably quiet.
• Your phone or television is not distracting you.
• You feel warm enough and not in a rush.

Gentle routine 1: The long, soft out-breath

Many people find that focusing on the out-breath (breathing out) is more calming than trying to force big, deep breaths in. A longer, softer out-breath can help your nervous system shift towards “rest and digest” mode.

How to try it (if it feels safe)

• Sit or stand in a comfortable, supported position.
• Close your eyes if you like, or gently soften your gaze.
• Breathe in through your nose if you can, at a natural, easy pace.
• Breathe out through slightly pursed lips, as if gently blowing on hot tea.
• Let the out-breath be a little longer than the in-breath, without straining.

You might count “in, two” and “out, two, three, four” – or find your own rhythm. Practise for 1–2 minutes, then return to normal breathing.

Gentle routine 2: Hand-on-belly awareness

When we are anxious or breathless, breathing often becomes shallow and high in the chest. This routine encourages the breath to move a little lower, towards the tummy, which many people find more comfortable.

How to try it

• Sit or lie comfortably with one hand on your upper chest and one on your belly (just above your navel).
• Notice which hand moves more as you breathe – there is no right or wrong, just curiosity.
• Without forcing, see if you can allow the belly hand to rise slightly as you breathe in, and fall as you breathe out.
• Keep the chest hand as relaxed as possible.

Practise for a few breaths at a time. If you feel more anxious, stop and return to a normal breathing pattern. You can repeat this when you are watching television, before sleep, or during a calm moment in the day.

Gentle routine 3: Counting breaths like footsteps

For some people, numbers feel reassuring. For others, they feel stressful. This routine is for those who find counting helpful – if numbers make you feel tense, you can skip this one.

How to try it

• Choose a small number of breaths to count – for example, five.
• Breathe in gently and say “one” silently to yourself as you breathe out.
• Next breath, silently say “two” on the out-breath, and so on up to five.
• When you reach five, either stop or start again at one if you feel calm.

You can imagine each counted out-breath as a step away from panic and towards steadiness. Even two or three counted breaths may help you feel a little more grounded.

Gentle routine 4: Phrase breathing (breathing with kind words)

Words can change how we feel in our bodies. Although this is not a formal therapy, some people like pairing their breathing with short, kind phrases.

How to try it

• Choose a short phrase for the in-breath and one for the out-breath.
• Examples might be:
  • In-breath: “Breathing in” – Out-breath: “Breathing out”.
  • In-breath: “I am safe enough” – Out-breath: “In this moment”.
  • In-breath: “In” – Out-breath: “Slow and steady”.
• Repeat for 1–2 minutes, then rest.

You can change the words to whatever feels gentle and believable for you. The aim is not to “think positive”, but to give your mind something simple and steady to focus on while your body calms.

Weaving these routines into everyday life

Practising once a month and forgetting about it is understandable – life gets busy. However, breathing routines are most effective when they are woven into ordinary moments rather than kept for emergencies only.

You might try:

• Using the long, soft out-breath while you wait for the kettle to boil.
• Placing a hand on your belly for three breaths before you switch off the bedroom light.
• Doing five counted breaths while sitting on the bus or waiting in a queue.
• Using phrase breathing when watching a stressful news story or after a worrying phone call.
• Combining a forward-leaning position with gentle out-breaths after climbing the stairs.

These small, steady practices can help your body “remember” the routines when you need them most.

Gentle, realistic steps you can try (non-emergency)

You do not need a perfect routine, a meditation cushion, or an hour of silence. Small, repeatable actions are more useful than grand plans you never get round to.

• Choose just one routine from this page that feels easiest for you.
• Link it to one daily activity – such as boiling the kettle, brushing your teeth, or sitting down after climbing the stairs.
• Practise for 30–60 seconds in that moment, rather than trying to set aside long sessions.
• Notice any changes in how quickly your breathing settles, or how anxious you feel afterwards.
• Share what works with a family member, carer, support worker or group leader so they can remind and encourage you.
• Ask about rehabilitation and group support – programmes like pulmonary or cardiac rehabilitation, and PHAT’s gentle Zoom sessions, can help you practise breathing and movement in a supervised, encouraging setting.

Connected PHAT guides for breath, heart and calm

Breathing routines are more powerful when they sit alongside good information about breathlessness, positions, stress and appointments. The Primary Health Awareness Trust is building a library of linked guides so you can explore these topics gradually.

Trusted information & where to go next

It can be confusing to know which breathing advice online is trustworthy. The resources below are written or reviewed by UK charities and NHS-backed organisations and are meant to sit alongside guidance from your own health team.